Announcements
Holiday Hours
Wed Dec 26:
Open Gym 8-10 am
Open Gym 5-7 pm
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Thurs Dec 27 – Sun Dec 30: Regular Hours
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Mon Dec 31:
Open Gym 7-11am
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Tues Jan 1:
Open Gym 9-11am
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Wed Jan 2:
Ressume Regular Schedule
CrossFit 417 – CrossFit
Warm Up C (No Measure)
3min Row or Bike
6 Burpees to Bar + 5 sec hang each rep
5 DB Single Arm Push Press + 80′ OH Carry R-L
10-20 Uneven pushups
10 x Suitcase Situps
7 Strict Pullups
5 Inch Worm + 5 Sumo Inch worm
12 Cuban Press
10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)
10 Standing BTN Press
Accumulate time in a Squat while coach goes over the Workout!
Back Squat (3 x 8 x 70% 1:15 rest )
Metcon (AMRAP – Rounds and Reps)
18min AMRAP
500m Row
20 Cal Bike or Assault Runner
25 Double DB or KB Squats 35/25